incorporating Sprints into distance running.?

Question

When I run 2 miles how many sprins should I do in that run? How long should the sprints be?

I am training for soccer. I need to play the full 90 withjout being dead at the end.

Answer 1

I suggest you split up your workouts into two specific goals.

1. Endurance and recovery - easy runs of longer distance

2. Speed work on the track - and an earlier poster had it right, run the straights and recover in the turns . Be sure to stretch and warm up before all your workouts.

Answer 2

What you're looking for is called Fartlek. It's Swedish for 'speed play.' It might not be something that you want to try if you're only running two miles, though.

My suggestion. Get used to running longer distances slowly, and on other days do speed work alone. For example...

Monday - Run a 3 miler, pacing about 10 minuets a mile. Your body will get used to the slow, steady, endurance run.

Tuesday - Run a series of sprints, jumps, and high-intensity work to build speed up.

Wednesday - Long slow run, 3 miles

Thursday - Rest

Friday - Speed work..

And so on and so forth. The trick is to balance the work-outs. If you're getting tired after 90 minutes, you need to be able to jog out 3-5 miles in one go. A lot of soccer is mental, and a lot more is how you play the game. Pace yourself and relax when the action isn't near you. Move into position before the ball is played your way, so you don't have to sprint all the time. Become a better strategic player, to save energy.

Good luck.

Answer 3

I start out with a normal paced jog while on my runs. Usually I do a 2 or 3 mile. As I get within a comfortable fast pace I check my breathing to make sure I still have energy. If I feel I can sprint, then I do it and hold the sprint for about 15 seconds and then revert back to my jog for another 30-40 seconds. Do this repetitively about 8 times because there is eight laps at a normal track to equal 2 miles. Soccer requires a lot of anaerobic training and I only do that to practice for my 800m races. The mile is a different story for me.

Answer 4

To keep this answer short...many runners engage in 'strides' after a run. I wouldn't do any sprints during the run, just run the two miles at a good pace. After you've finished, find a good flat place where you can run 4-5 100-150 meter strides. When you stride, start out slowly at a jog pace and increase speed as you go. At halfway, you should be close to full speed and sprinting. At the end, slowly decrease speed and repeat. This will increase your leg speed (which will let you sprint faster on the soccer field) and increase your recovery from exercise down the road.

Answer 5

An easy trick for figuring out how long your sprints should be, is to just sprint the straight aways on the track. Since 8 laps on the outdoor track equals 2 miles, if you sprint one straight away each lap, that will be 8 sprints. If you feel up too it, you can build to sprinting both straight aways. But make sure you slow it down on the turns.

I was more of a sprinter, but it was always a quick way to build your endurance.

Answer 6

The majority of runners get injured someday of their existence. Its lovely natural, specifically with out correct coaching and well variety. Good footwear, well surfaces to run on, well genes and well variety all support avert harm. I suppose a little bit sort is well on your going for walks and wellness. Mix in a few speedwork, a few hills, and a few path going for walks. And additionally attempt to hit the fitness center for a few weight lifting a pair occasions every week.

Answer 7

starts normally dont be exit when u reach till mid when use u`r half power and at the end use every thing because if in starting u exit than u dont play at the end